Belly fat is not only unattractive but can also be worse for your health than overall obesity!
Many studies have found that abdominal fat is particularly damaging. It increases the risk for diabetes, cardiovascular disease, hypertension, certain cancers and even mortality.
A 2015 study published in the Annals of Internal Medicine reports that normal-weight central obesity defined by the waist-to-hip ratio is associated with higher mortality than obesity defined by body mass index (BMI), particularly in the absence of central fat distribution.
Belly fat can be stubborn and hard to get rid of. Much like any overall weight loss plan, two factors are key to flattening your tummy – diet and exercise.
Diet is very important. Pay attention to portion size. Eat more lean protein. Stick to complex carbohydrates like whole grains, fruits and vegetables, instead of simple carbohydrates like white bread, refined-grain pasta and sugary drinks. Replace saturated and trans fats with polyunsaturated fats in your diet.
Exercise burns calories and boosts your metabolism to help you lose weight. Also, certain moderate-intensity and strength-training exercises are particularly effective at fighting abdominal fat.
Many of the exercises require lying on the floor. Using an exercise or yoga mat is a good idea. Doing them on a hard floor will take a toll on your back.
Here are 10 simple exercises that will help flatten your belly.
When it comes to the best exercise to lose belly fat, crunches top the list. They help tone your abdominal muscles and burn off excess fat from around your belly.
Other variations: Dumbbell crossover punch, shoulder press and side crunch, butterfly crunch, twist crunch, side crunch, vertical leg crunch and reverse crunch.
Note: Don’t jerk your head forward while doing crunches. It will put pressure on your neck and result in pain.
Cycling is a highly effective form of exercise. It helps build lean muscle mass and improve your strength, cardio capacity and endurance.
On top of that, cycling helps you easily shed excess fat from your belly area.
But for this, you don’t need a bicycle. You can do a lying down bicycle exercise.
This exercise stretches and contracts your abdominal muscles, alongside toning your hips and thighs, for a visibly fitter body within a month of regular practice.
As you become an expert at this simple exercise, you can try doing circles with both legs at the same time.
This is a form of Pilate exercise that works your core. It helps tone the muscles of your lower belly.
You can start by performing this exercise 10 times, taking breaks when needed, and gradually work your way up to 20 times in succession.
The plank is a core strengthening exercise that works the abdominal muscles. It stretches and exercises your stomach muscles, along with increasing the strength of your arms and legs.
At the same time, planking actually gives your whole body a workout.
Work on your stamina until you can hold your plank position for 2 minutes at a time and you will have a visibly flatter belly within a month.
Other variations: Rolling plank and side plank, reverse plank, inching elbow plank and full plank passé twist.
This is another simple exercise to get rid of stubborn belly fat. It helps strengthen and tone your abdominal muscles as they contract and expand to raise and lower your legs.
This is another highly effective exercise to trim off the excess fat from around your belly. It also strengthens and tones the muscles of the buttocks as well as thighs, hips and lower back.
The toning of your upper arm muscles is an added bonus.
If you wish, you can also do this exercise without the dumbbells.
Chair pose, also known as Utkatasana, is an effective exercise to get rid of belly fat.
It helps strengthen and tone the abdominal muscles. It also works the muscles in your arms and legs, as well as stimulates the heart.
This exercise is a full-body workout that helps burn off excess fat on your arms, abdomen, legs and back.
Doing this simple exercise daily will leave you with a fabulous figure and well-developed muscles.
This is another very popular exercise to lose belly fat fast. It specifically works the stomach area as well as the hips and thighs, which are most likely to accumulate fat.
It will also strengthen and tone your stomach muscles.
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